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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

 
 
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Old 06-23-2013, 03:23 PM   #1
Off Road
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Default That's what I'm talking about.

Brooks says it better than I can. . .

"Beginners should start with very light weights, and perform one set of each exercise. The workouts should be fast, fun and easy. There's no need to strain and struggle.

Don't train every day. Train three times a week, with a day of rest between every workout. Mon/Wed/Fri works perfectly. So does Tues/Thurs/Sat.

To progress, (for upper body lifts) add one rep every other workout to the exercises where you begin with 6 reps. When you reach 12 reps, add 2.5 pounds weight to your barbell or dumbbells, and drop back to 6 reps -- and repeat the rep by rep progression.

On the exercises where you begin with 8 reps (lower body lifts), add two reps every other workout. When you reach 20 reps, add five pounds to your barbell or dumbbell and drop back to 8 reps -- and repeat the progression.

If possible, add some easy walking every morning before breakfast. Nothing too far or too fast, and nothing strenuous. Just get in the habit of getting out and moving. Your body needs to move. Life is movement. Staying active keeps you young and healthy.

IMPORTANT: Be sure you know how to perform the different exercises. A qualified coach, instructor or trainer can teach you the exercises very quickly because they are simple, basic and easy to perform.

After several "cycles" where you increase the reps, add weight and then drop back to the lower rep count and repeat the process, you will have established a good base for more advanced training. But don't rush things. Start out light and progress at a slow but steady pace. You'll do much better in the long run if you start out easy and work your way up slowly. I know that many people suggest using a much harder, much heavier program when you begin your training, but remember, there's a reason why they call them "CRASH PROGRAMS." Everyone who does them crashes and burns. Slow and steady is safer, better and in the long run, much more productive."

- Brooks Kubik
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